health – Page 10 – sassyfitnesschick

Beginner Basics For Running

240007_179433087_XLarge — On course and pushing to the finish line of last years Rock n Roll Marathon. After 26 miles, why does the last “.2” seem to take forever to get to the finish line ??

Running.

A word that sends shudders through the vast majority of the population, and yet, wildly and enthusiastically embraced by the other small percent.

When we’re children, running is a part of our lives. It’s what we do at school with friends or in sports after school. It’s a part of our play.

Then something happens along the way… we stop doing it… we grow up and (for many) it’s then viewed as “work” “to hard” or something other people can only do. Running definitely takes effort and honestly that’s an effort many prefer to abstain from.

Yet… a few of us grow up.. and wander back to running. Sometimes quite by accident. We’re fortunate to find it later on, still waiting for us. Our abilities to run still very much intact, although often long dormant.

So one day, we take those first tentative steps, and venture out . At first not far and not long and certainly no impressive speed. But we go. And if one stays with it long enough, a fire is kindled and a new romance is born.

Like many others, I came to running later in my life. It’s one of the biggest things I’ve ever done that has empowered me and given me a “I can take on the world” mentality. It’s not only the most mind clearing activity I can do, it’s also the most physically demanding that yields some powerful results. If you’re looking for good cardio calorie burn, 100 calories a mile is pretty good.

So maybe you’re sitting out there thinking… ” I’d like to run again. I have no physical limitations to keep me from trying.. why not ? But… where do I start? How? Don’t a I need a bunch of things?”

Running is one of the easiest ( haha well I use that term loosely here) forms of exercise to get out your door and do. I’ll offer up some “Beginner 101 Tips” for you. I am not an expert… but I have learned a few things along the way =)

Consider this first of all. According to Runners World, almost 50% of new runners get injured in the first year because their bones, ligaments, and muscles aren’t used to the stress of running.

(Basically, running stresses your body, in a good way 😉 these adaptations do take some time though.

Ok you ready… beginning running 101…..

Shoes. If there is anything essential to running it’s a good pair of shoes. No, you can’t dust off those 10 year old ones you’ve used for lawn work. Go to a sports store and get fitted for a pair. A good pair of shoes will protect you from injury and keep you comfy on the road. Your feet absorb two to four times your body weight with each step… that’s extreme! I joke my running shoes are the most expensive shoe in my closet …and it’s true.
Start slowly. If you are a walker already it’s a natural progression to put short mixes of running into your walk. If you are hitting the road with no experience walking (I believe) is the best thing to start for a week or so to let your muscles get used to that movement before starting with some running. If you are having a hard time talking or can’t carry a comfortable conversation…. drop into a walk break. Walk breaks also allow you to stay out longer building cardiovascular stamina as your bones and muscles adapt. In time, you’ll need shorter breaks.
Try running by time and not distance. Add 5-10 minutes of running per week. Back off slightly every fourth week to let your musculo-skeletal system develop. If you do miles, increase each week no more than 10%.
Make a commitment, get an accountability partner to encourage or help you.
Food. Eat nutritious healthy foods to support your exercise. Don’t overdo on your eating. Yes, running burns calories, but keep in mind again, it’s about 100 calories per mile, running. It doesn’t take much to negate your calorie burn.
Finally, set a realistic running goal. A 5K is often a good first race for beginning runners. It’s easy to train for and a fun event.

Are there other things you need? Should have? For the longest time when I first started running, I ran in cheapy Wal-mart cotton shorts and tanks. Then one day I encountered Nike dri wick shirts… bought one… and fell in love. The fabric wicks moisture away from you, hopefully so you don’t have a soggy shirt hanging off you.

I learned about shorts. Everyone has preferences. I got rid of those windbreaker loose leg ones mainly ’cause that fabric tended to just get bunched up in annoying ways. When I stumbled on Nikes tight fit boy shorts, I never looked back. Sleek, minimal and easy to wear they are perfect for me. The bottom line ? Find what works best for…you. You don’t want to be bothered by your clothing, shoes or any other gear during your run.

GPS watches etc…. I ran for years without one. I drove out every mile I ran and knew everything in my head by miles. I’d lay in bed the night before a run and plot out which roads I needed to run to get my miles in. Don’t get me wrong, when I got my Nike+ watch a few years ago, I was a pretty happy camper. By then though, I also considered myself a pretty serious runner and knew I’d use it.

Ipod… or other musical devices. Again, I ran for years without music. One day I just bought a cheapy Ipod shuffle on E-bay… and boom… somehow… it kicked my pace down some. I like the shuffle cause it’s super tiny and I never know it’s on me.

I consider myself kind of a minimalist runner. I love running because it makes me feel free. I don’t want to be dragging a whole bunch of junk along.

So… yes… there are all kinds of things you can use for running. Running has lots of high tech stuff you can use now days. It comes down to total personal preferences.

Only a couple are really required to enjoy this sport…

Good shoes and a willing heart =) don’t get bogged down with things… just get out there…and as Nike says…. “Just Do It”

Happy running boys and girls!

Eating Mindfully

Food.

It’s everywhere in our lives, isn’t it? Food is essential for life and health, but it’s also used for purposes other than nutrition.

Perhaps you’ve seen this quote floating around the internet. Food is used for everything from celebrating, comforting, helping our emotions, and perhaps even feeding deeper things in us that we are unaware of, like coping with life.

There isn’t a person alive who hasn’t at some point, eaten, without the need of hunger. There isn’t anything necessarily “wrong” with it… I mean come on… when we have room for chocolate cake after a meal… we aren’t hungry, are we? And I usually won’t turn it down… 😉

For any of us on a health and wellness journey, eating mindfully is crucial to long term success.

What does eating mindfully mean?

Let’s look at it like this… have you ever been in the kitchen and found yourself mindlessly shoving something in your mouth ? Are really thinking about it? You might have seen it and thought… “oh this…” you might not even really taste it in the full sense of tasting. You’re checked out thinking about the laundry, or tomorrows to-do list.

You can put yourself in whatever scenario…there are times we are shoveling food in our faces without a purpose and well, quite mindlessly.

Or, we could feel stressed and emotionally strung out. A hard day. Kids making us nuts. Aging parents. Job that takes a toll on you.

We find comfort in our favorite food.

Trust me… I get it.

I think one of THE biggest things that clicked to me a few years ago was recognizing I often would reach for food, and not good stuff, and realize I was emotionally eating. I also understood I had seen it modeled in front of me my entire life in my family. To identify (emotional eating) helped keep me aware of that weak area in me.

I remember one evening, after a rough day with one of the kids, my husband walked in the kitchen where I happened to be shoveling BBQ chips in my mouth.

I told him… “I want you to know, I’m fully aware that I’m emotionally eating right now!” Now that is kinda funny… but for me… saying it out loud and seeing it…gave me some power. ( I didn’t eat the bag… I really had a couple handfuls and put them away… I started thinking of what I was doing)

As I’ve moved along, I have become more aware of eating mindfully. I think for a lot of people, that is a key element missing in their quest to lose weight and get fit.

What does that mean? or look like?

Think about what you’re eating.

Are you hungry? Do you need it ?

If you are (hungry) learn to eat slowly and savor what you are eating. The slower you eat the more satisfied you’ll feel.

Think about your meals… what do you need? Plan tasty and healthy options that you enjoy.

Be aware of how much you eat. The majority of people greatly over estimate portion sizes often eating two-three servings. These extra calories in a day all add up to weight gain.

Think about your snacks. Be mindful of how they support your goals of losing weight and getting healthy.

One example for me is, walking into a gas station. I went in to grab a bottle of water the other day and looking around I thought “there is almost nothing in here I should eat”.

I’ve become “mindful” of my eating habits. It’s a good change to make. I’ve learned to look at foods and mindfully determine if it’s what I need.

I’m mindful when I make food selections and portions.

Gaining control in our lives with food will require intentional thinking and readjusting of habits ( in the beginning) in time though, being mindful of how you eat, why, and what, will all be new healthy habits for you =)

Water 101

Summer has totally arrived here in south Texas… but then it’s July and we’re probably due for some weather that feels like summer.

Hotter weather definitely means making sure you stay well hydrated. Whether or not you are physically active getting in adequate amounts of water in your day is essential for your overall well being and health.

I often hear from people “I’m not a water drinker”. Actually, we all are, but we’ve conditioned ourselves to other beverages that are (unfortunately) often sweetened.

Water is not only essential for life, but it also has many other benefits to it.

Consider this, water is the second most consumed beverage, after soft drinks. This is a disturbing stat considering soda is a huge health hazard upping the risk of obesity, stroke, and other health problems.

Roughly 60% of your body is made of water. Drinking adequate amounts helps transport nutrients, helps digestion, regulates body temp and more.

Drinking water can help with weight loss, it helps you to feel full making you eat less ( don’t use this as a substitute to NOT eat)

Water is also muscle fuel. Sweating out at the gym or in your workout cause muscles to lose water. When muscles don’t have enough water they get tired. Adequate water ensures smooth muscle function. Staying well hydrated helps you in those final miles running or the last set you are doing in the gym.

Drinking water also helps you have clearer skin, it flushes toxins from the body, helping reduce pimples and break outs.

It helps with kidney function. Our kidneys process 200 quarts of blood daily sifting our waste and transporting urine to our bladder. Kidneys need enough to clear away what we don’t need in our body. Yet another reason to drink up!

Water can also help boost our productivity boosting our concentration.

Feeling tired ? Dehydration is often the reason beyond that dragging feeling.

It can help with pain prevention…. aching joints and muscle cramps can occur if you’re dehydrated.

It helps with digestion and can prevent constipation.

Water may help with decongestion and dehydration helping it to bounce back when under the weather ( ok I personally swear by this… when I start feeling a little off… I up my water intake)

Of course, if you workout, it’s crucial you stay on top of your water intake and make sure you’re adequately hydrated before your workouts and replenish appropriately afterwards. A good rule of thumb is to weigh in (naked) before a hard workout, then after. For each pound lost, replenish with 16oz.water.

There is some debate on exactly how much water you need each day. Studies suggest adults need 9-16 cups per day.

Other things do contribute to your water intake (note … these don’t take the place of water…but do supplement) coffee, tea and water-rich fruits and veggies.

How to get more water in….

Start when you wake up in the morning. I always need a big glass after I hit the floor.

Try drinking a good size glass 30 minutes before a meal.

Make it a habit to take water everywhere with you. I never leave without my big water glass loaded with water and ice… I will even go back and get it if I forget it. I drink on it constantly while I’m out.

If it’s “bland” to you in the beginning ( a common complaint… in time… you won’t need anything) try adding lemon or lime to it.

Our bodies really do have a natural thirst. It’s often been suppressed. Consistent drinking of water will cause this natural thirst to return.

Water has so many health benefits, it’s a zero calorie drink, and perfectly replenishes what your body needs. Get started and in time, you’ll be drinking it all the time =)

Some Truths About Diabetes

So I’ve been seeing a lot in the news lately on diabetes and the (sometimes) confusion over what Type 1 or Type 2 diabetes is. Since I’m about promoting health, wellness, and being fit I think it’s really important for people to understand and be educated on the types, how they develop and more importantly, are you at risk ?

Understanding it can be crucial to your overall health or someone you love.

Type 1 (formerly called juvenile onset) accounts for 5-10 people out of 100 who have diabetes. Symptoms usually start in childhood or young adulthood. Medical care is often sought when individuals become seriously ill from sudden symptoms of high blood sugar. Episodes of low blood sugar are often common.

It cannot be prevented.

Type 2 (formerly called adult onset or non-insulin dependent diabetes) can develop at any age. It commonly becomes apparent in adulthood although there is a rise in children. Type 2 accounts for the vast majority of diabetes. 90-95 out of 100 people will have it. The person may not have symptoms before diagnosis. There are no episodes of low blood sugar unless the person is taking insulin or diabetes medicine.

It can be prevented or delayed with a healthy lifestyle, including maintaining a healthy weight, eating sensibly and regular exercise.

Both types of diabetes greatly increase a persons risk for a range of serious complications. Although managing and monitoring the disease can prevent complications it still remains the leading cause of blindness and kidney failure. It also is a critical risk factor for heart disease, stroke and amputations.

The biggest difference in the two ? One is not preventable.

The other? the individual has much control over as it is lifestyle driven… meaning the choices you make can determine whether or not you will develop it.

Being overweight, not exercising, & eating poorly all contribute to the development of Type 2.

Ok… I am rather passionate about this particular disease… that people know and understand the serious import of it. My mother nearly died in 2001 with undiagnosed diabetes and had a blood sugar level of 960 when admitted at hospital. Yes, you read that correctly. It’s a miracle she survived. However, great damage had already been done from years of neglect to her body.

Kidney disease, eye problems, wounds not healing, and ultimately, amputations of parts of her foot before she passed away last year were all things she dealt with. She had also undergone two kidney transplants that had not worked out and was on dialysis for the last few years of her life.

It is a silent, horrible and destructive disease. Living in denial does not stop the damage that occurs. Just because you might feel “ok” doesn’t mean that the disease isn’t damaging your organs and body in critical ways.

If you have diabetes it is so very important to check and manage your blood sugar levels.

I was recently talking to someone who acknowledged that they had pre-diabetes and then laughingly said… “Oh, but I don’t really do what I’m supposed to or what my doctor says”

It took everything in me …. everything…. to not reach out… grab her by the shoulders… and shake her…. and grit out… “Do you know what you’re saying? Do you know what you’re doing to your body? Why aren’t you taking care of yourself ???”

No… I simply smiled and told her she really needed to take care of herself… but silently struggled with wondering why someone would be so flippant with such a destructive disease.

Why? because like so many others she didn’t “see” anything going on and assumed it couldn’t be so bad.

Keep in mind there are a variety of risk factors for developing Type 2 diabetes

Over weight or obese
Immediate family members with diabetes
African-American, Alaska Native, American Indian, Asian-American, Hispanic/Latino, or Pacific Islander
High blood pressure 140/90 or above
HDL (good cholesterol) level below 35 mg/dl or a triglyceride level above 250 mg/dl
Cardiovascular disease

Keep in mind that those stats…. 4 of those 6 risk factors are heavily influenced by lifestyle. Meaning you have a large level of control over not getting this disease if you take steps towards a healthier lifestyle.

We must be proactive in our own healthcare. To stay on a path of health and (hopefully) avoid this disease consider taking these steps.

Consult doctor and understand where your blood sugar level is. Know what your numbers are! Understand what normal is and see where yours line up.
If required get a home testing kit to check your blood sugar through the day.
If you are overweight, get started to drop a few pounds. A 10-15 lb loss can greatly change your numbers.
Get regular and frequent exercise 5 days a week.
Stop eating fast foods, sugars, processed or refined foods and stick to healthy nutritionally dense foods This will also help your cholesterol levels.

Taking small steps and using preventive care will go a long way to keeping you healthy for you and your family =)

That Stupid Cancer

Hello blog world. Yes, I’m still here…and alive….but boy has life been going down hard and fast in my world the past few weeks.

I’ve missed all of you, my 1.5 readers. I’ve thought about what to write and how to write it. The words piled up in my head among other thoughts waiting to be put into organized, readable context.

And somehow…. weirdly… I’ve struggled with sitting down and getting it done.

This is a post on life.

I promise to resume my health/athletic(y) blogs soon. But even as we do things to maintain a healthy body and mind, there is this big thing going on around us called life…

And you know what? There are times life is just freaking…. hard…brutal, take no prisoners, hard.

So where I’ve been the last couple weeks in life…..

to start with, my son unexpectedly lost a close friend in a tragic car accident. This friend was also to have been one of his groomsmen in his September wedding. He has lost many friends in the past few years of his young life. Once again my heart ached for him, his friends, and the young mans family at his swift removal from this world. As I sat at his memorial service and saw his beautiful face, my heart was pierced at how wrong it felt that this 22 year old young man was gone.

No words… simply no words… could make this right…or take away the pain from his family. Nor could I as a mother, absorb it for my son.

During this time, my husband had gone in for his yearly check up. He mentioned to the doctor he had a lump on the side of his neck and thought it was a swollen lymph node. Doctor sent him for a sonogram that day. A few days later they called wanting him to have a CT done (this was on a Friday) Monday we saw the doctor who told us the report indicated possible malignancy, but without a needle biopsy they can’t officially confirm. Somehow, they got us in that afternoon. He returned to Houston afterwards where he had been working. We could only wait now for the biopsy results which they have promised to have for us by Wed. ( amazing and fast indeed, right?)

Both of us were positive and upbeat knowing we had to take these steps to rule out the dreaded “C” word.

Cancer.

I mean, it wouldn’t be, right? Why would it?

Wed afternoon I got the call from him. Results were in.

Tests confirmed he had thyroid cancer.

How does one respond? How does one act? I felt semi-numb and felt myself immediately kick into the zone I go to when difficult things come. Stay focused. Keep on task. Think about what I can do or what needs to be done.

Cry or freak out later if need be. That serves me no purpose when I need my head about me.

Meanwhile, hubby had immediately ended his contract where he was working, closed out of his apartment and was headed home. I felt helpless not being able to be there and help him after getting that news or knowing he’d have hours to drive home thinking about it.

Things were already unfolding though as we had an appt. the next day with the surgeon to discuss everything and surgery was set for Friday.

When I say things moved with lightening speed and were all beautifully orchestrated is putting it mildly. We know and personally believe God’s hands were all over this. No one gets the diagnosis and then two days later is having surgery to remove it. I can’t tell you how unheard of this is.

Thyroid cancer as we’ve been told is highly curable and treatable. But whoa… still… you have…. cancer.

The surgery went well, doctor felt he got all cancerous tissue and removed thyroid as well as the tumor. A short hospital stay and we had him home. The next step now is a one time radiation treatment that will literally kill any thyroid cells left in his body, but only those cells. How cool is that ?

Of course, we’ve made all kinds of jokes teasing him about being radioactive and glowing. Or with his neck wound if it had been Halloween he would’ve made an awesome Frankenstein 😉

You must… need to…..find humor… and moments to laugh… when you are feeling scared, anxious or worried. Laughter relieves and relaxes tense moments.

We met with surgeon on Thursday to remove sutures and discuss the next step. Right now, that’s what it’s about, the next step to crush this thing, get him better, but most of all, to keep living life.

That’s been my goal as we’ve moved through this. To not let it define our lives or be the “thing” that has center stage.

Beautiful, glorious life is still going on.

Things to be celebrated. Moments to be shared. Laughter to partake in. Tears to cry. Family to be loved on. Friends to be appreciated. Feeling your partner nestled next to you during the night. Normal days to be embraced. Sunrises to be seen. A full, bright moon hanging in the dark night sky. The sounds of your kids voices to be treasured. The smell of your grandson. A hot shower. A good meal. The smell of coffee brewing. Waking up and knowing you’ve been blessed… entrusted… with another day.

Another day…. a pure, precious, breathtaking gift so often taken for granted.

Do you ever just wish, you could wrap your arms around it ???

So yes, we are looking forward to many more days. His prognosis is very good. We are doing all things necessary to ensure his complete health and removal of all cancer cells. His attitude has been good and he’s strong and determined…. um….stubborn…. to use his word….well… he was under the influence of drugs after surgery when he said that… does that still count ??

Like, he admitted that to his nurse… I think that counts… don’t you ? 😉

It’s ok… stubbornness can be quite useful in life .. ask me… I might know a lil about that haha

So as we’ve moved through these past 2 weeks of difficulties in losses of loved ones and treasured friends, and dealt with the unexpected, dreaded “cancer”, and contended with other life issues going on I’ll tell you what we have been confident of….

God has been with us. He has been our Strength and Peace and I know He is our Provider. I don’t understand a lot of what happens in this world or life… I’m merely human with a very limited, short perspective in this vast world and universe… but by faith I rest and trust in One who is bigger than I am.

I just want to encourage you, who are reading this right now. Life might be smooth sailing and you have no current issues…. they will come…. or you might have just gotten out of difficulties….Or you could be having a life like I’ve dealt with recently.

Stay strong. Know this will pass. Breathe. Live and deal with only the moment you are in, running to far ahead can only offer fear and worries that might not ever even happen and only steal the joy from your current day. Appreciate random moments. Stop and smell the flowers. Value small things. Wear the fun dress. Get out the “special” dishes… use them for all their worth. Turn up the music and sing loud. Do that thing you want to do.

Most of all…. live…. embrace your life… and don’t let your circumstances define you.

I Don’t Need Your Weight Loss Product To Be Fit

So yesterday presented one of those golden opportunities to spring board an idea for todays post. Just when I worry I might be running out of creative, challenging, inspiring, clever or inventive ideas, life just delivers it into my lap.

How splendid 😉

So I made a stop for some iced coffee at my favorite coffee place and was hanging out on the patio enjoying the breezy warm afternoon when from behind me someone grabbed my chair and acted like they were going to dump me from my comfy perch…

turns out to be one of the guys who is typically in during the morning… one of the “regulars” I’ve gotten to know some. There is a lively group who encourages my running, wants to know what I’m currently doing, provides weather reports for my running days, ask when my next races are and wants to see my medals after I finish one.

I call them my cheerleading section and my fan club… it’s kinda nice 😉

Anyway, we just start chatting about random stuff and he moves into asking me about a particular “health” product and if I’ve heard of it or used it before ?

I tell him no I just try and eat good food, drink water, and stay away from most junk/random food. It’s been working…

Then he says… “well, what do you use for detox?”

I blankly looked at him for a moment and then said… “I have a liver that does it for me”

Haha…. the look on his face…. I’m not sure if he thought I was messing with him… but I mean seriously… it’s not hanging out in your belly for nothing.

When I mentioned I really enjoyed having a lot of veggies and fruits in my daily food intake I got the “yes, but there aren’t any nutrients left in foods anymore” mantra…( oh I’m weary of that one)

Ok… I like this guy. He’s always really nice and everything.. it’s just… he’s delivering the lines that companies have coached people into believing or saying to sell their product. They sell a product, using lines they’ve been given and not always understanding what they are actually delivering.

I told him I’d take my chances with “nutrient deprived veggies from our poor depleted soil” that it seemed to be doing ok for me so far… I mean… as if this “product” was better than eating fresh veggies and fruits ? Really ? a man made product is better than fresh, nutrient dense foods ??

That perplexed me.

He then brought up having energy and getting moving in the morning. I told him I don’t really suffer from lack of energy (usually) and I found eating well, combined with exercise really seemed to be a good combo for abundant energy…. ( oh, and coffee, always coffee 😉

He then mentioned he knew people who had some success with it. I told him my issues with all these “health” products is that people want to believe it will deliver the “miracle” cure they are looking for and bring this item on board while never changing or making improvements in their overall nutrition plan, often continuing in their poor habits… not making or building new ones to replace the negative. The only thing this product might do is make them lighter in their bank account.

A lot lighter based on many items I’ve seen.

Ah… I deal with this frequently. When people know I’m living a healthy lifestyle and that I workout and am fit, they want me to use their product to “improve” or “get better” or to have more of “something”.

Weird kinda thing here…. I got where I am, I look how I look, I do what I do, all on my own, somehow without all these amazing products to get me healthier, more energetic, fit, cleansed, etc.

My labs at doctors are great. My weight is in my perfect zone. My body fat is very low. I have lots of energy. I sleep well and am more fit and athletic than I’ve ever been in my life. All accomplished without some miracle product to get me to this point.

The biggest thing to success in weight loss and getting fit ? Is finding what works for you… the thing that is sustainable and easy enough for you to maintain and work at day in and day out without giving up.

Something that doesn’t have a shelf life of 6-8 weeks before it’s back to the old way of life. And ideally, something that doesn’t do a monthly draw off your bank account either is a good thing.

I would caution anyone…. think before you jump onto the bandwagon of a product making promises to make you healthier, more energetic, or fix your medical problems. (For goodness sake, if you have medical issues, consult your doctor, not your neighbor selling something!)

Nothing will work long term for you like learning to manage your own nutrition and developing an active healthy lifestyle. Changes must be made, new habits must be formed.

Have you ever tried a product hoping it would be your “magic pill” for success? What was the outcome ?

Not Running Sucks.

20150617_224350 — Let me tell you how I really feel….. #nofilters

The shirt says it all.

I recently picked it up ’cause I had really scaled my miles down to almost nothing and was totally … hating it…..

After todays doctor appt. it reflects how I’m going to be feeling for awhile.

At some point it was bound to happen…. work hard… play hard… play harder…. injuries become a possibility. Or a reality. You can get hurt doing stuff you really love that you throw yourself into with abandon.

It sucks ’cause this is my first running injury.

Oh, I got sidelined a few years ago for like… 6 weeks… when I took the motorcycle down learning to ride….. that’s when I learned big bikes and gravel aren’t a good combo. I hurt my knee which knocked me out of running.

I literally cried the first time I was back out for a run. I had been so afraid the time away would make me not want to do it anymore. Nothing, was farther from the truth. I embraced that run back out celebrating my freedom and my restored health.

So I’ve been babying my heel for a month or two. I’ve intentionally brought my miles down hoping and allowing it would give my foot a break to heal.

In the last couple weeks I’ve scraped running and just focused on cycling and other stuff… still… it remains..

Which pushed me to an official appointment.

In a nutshell…. foot doctor confirmed what I knew…. Achilles tendonitis.

No running…at all.

No impact sports at all.

No movements that put strain on the tendons which rules out strength training moves with my lower body like squats, deadlifts etc. Cycling if questionable.

I left thinking… I’m going to go stir crazy…. almost all active movement has been axed.

Please hear me… I get it. Once again, I’m crazy, but not stupid. My health and getting 100% again is my most important goal now so I can get back out on the road.

But…..still…. no… running ??

I actually found a sports med doctor I’ll be seeing in a few weeks. I want someone who understands athletically where I am and how to treat me. And a second opinion is never bad. He does triathlons so I feel like he’ll “get it”.

Meanwhile, I am being a good girl. Ice several times a day, no running around barefoot (this kills me too, I’m a barefoot girl! ) I have discontinued all activities that would possibly strain or further irritate my injuries.

Swimming appears to be the most recommended and supported activity for this kind of injury. How ironic that I am constantly telling people how weak I am with swimming that this will now be my main form of cardio for awhile. Hmmm maybe when I go through this time I’ll come out a stronger and better swimmer.

Is this the silver lining in having my wings clipped ?

I will confess to tears… and frustration… and pain… and wondering how this will impact the goals I had set for myself in the remainder of the year. I have worries of “what if”.

Serious marathon training is set to start in August… at this point I don’t know if I’ll be healthy to do that yet. My marathon in December… will it happen ? The goal of finding a duathlon to train for ?

I just don’t know.

This I do know.

I miss being on the road. I miss the feeling my body gets from running long and hard. I want to plan a long run and be out early and see the sunrise while I’m doing it. I want to be drenched in sweat and feel like a million bucks from challenging myself to do more. I want to tear up hills and feel my body respond to the challenge. I’m jealous when I read running posts or see someone running.

I want to stop and say… “don’t EVER take for granted what you’re doing right now… it’s a pure, sweet gift.. value it”.

Ok… this post… is really letting me process and get this outta my head. I know what I have to do and will do it… I promise to keep you updated and make my whining… minimal…..

You just don’t take a woman who’s been running and active and clip her wings without ~~a lot~~ a few tears and angry stomping of her feet.

I will regroup and look at what I can do, implement, and improvise. I might come out of this a better swimmer, which means, maybe a tri wouldn’t be out of my realm of possibility at some point. I will learn to do more activities that work my body while protecting the hurt parts. I will add more boxing with swimming to get in some good cardio..

Basically, I will develop a new game plan and bounce back while I “recover”.

I’m wired like that….get pushed down… and figure out how to get up and fight again.

But for the love of all things running… I really…. hate… this.

Talk to me…tell me… have you dealt with an injury that sidelined you ? How did you handle it? This is my first serious one so …do you have words of encouragement ? What helped you through it ?

Obsessed Or Dedicated ?

Hey boys and girls =)

Yeah, I’m still around. A busy week juggling life and others lives, mile long to-do lists and let’s be honest, sometimes, at the end of the day, it’s hard for me to think of putting two words together ( I know, you’re shocked).

So, it’s the weekend and my morning has been productive and right now I’m taking a break from cleaning the pool.

I seriously need a pool boy. 😛

I decided I should sit down and get my blog outta my head or you might think I’d left you or something….

Alright, so as things go, this post was generated by a comment I heard this week and something hubby and I have discussed before.

When it comes to exercise, at what point does it become obsession or just plain dedication ? The picture I used for this post has been widely circulated and I’ve seen it in a variety of forms but the meaning is still there.

Those who don’t exercise can take a view point of those who do as perhaps, an obsession. Before we move on let’s just take a quick gander at the definition of obsession.

to preoccupy or fill the mind of (someone) continually, intrusively, and to a troubling extent.

Now I can tell you with confidence, although I love my workout time, it doesn’t preoccupy my mind to a troubling extent.

I’ve got wayyyyy more going on in my life to occupy my mind all day…..

And I dare say, for the majority of those committed to a disciplined exercise program, they feel the same way. Their workouts are a part of the day, and then it’s on to the next item on the agenda.

Like all things ( drugs, food, alcohol, sex) there can be a level of addiction that feeds the mind and body. If someone talks about being at the gym for hours, I’d raise an eyebrow. If it’s mentioned someone feels it necessary to have multiple workouts in a day in a frequent pattern, that would be concerning. If there are no days off or rest days within the week, that is a concern. A constant push for more without a break will only break down the body.

These behaviors could definitely signify an obsessive tendency with exercise. It can, and does happen.

Now with that addressed……

Myself and many others have made a dedicated choice to have an active lifestyle. Just like we wouldn’t consider not brushing our teeth, showering or eating a meal, we can’t imagine not moving our bodies with intentional and purposeful exercise.

Honestly ? We feel pretty crappy when we don’t do it. We’ve moved past the point of hurting from not being used to exercise to feeling worse when we don’t do it.

Not an obsession, just a dedicated commitment to our health and wellness.

My workouts usually go no more than an hour… unless I’m specifically training for a running event… then some days I know I’ll be out for a few hours.

One cannot simply knock out a 20 miler in an hour 😉 that’s what training is about. Training for a specific event is very intentional in the work involved.

I’ve also learned how to pack a lot into a 30 minute window when my morning is crunched for time. I have had days where I’ve gone running in the morning and maybe cycled in the afternoon. And why not? there are times I just want to be out… moving… being active is good for the body, mind and spirit.

Obsessed? No. Committed? Yes.

Ok I will say I don’t know if I like the terminology in this phrase “lazy”… although… in regards to exercise… that term used to fit me quite well.

I could come up with a lot of reasons not to get my butt out the door. I could decide I was to tired, it was to hot/cold, someone needed me for something, it was to late, I had to start dinner, I had an appointment, I wanted to see something on tv, I would feel it the next day blah, blah, blah.

Excuses that kept me in the lazy zone.

And I’m talking about myself here…but I’m pretty sure I’m not the only one who was or is in that club….. it’s just easy to find reasons not to….

Why? Well lets be real shall we?

Exercise is work. Hard work.

And in the beginning when you’re taking a body out and making it do things it hasn’t done in a long time or ever, it hurts and you’re out of breath and that’s when you realize…. omg… I am so out of shape…… and you need to decide who’s gonna win… you? or your body that’s squawking like a chicken at dawn…?

To develop a dedicated and committed exercise regime requires a healthy level of discipline, structure and hard work to set it into a permanent place in our lives.

A willingness to be uncomfortable. A mind that can envision the future of success and achievement. A visionary that can set realistic goals. A desire to be strong and healthy for living life. A commitment to eating nutritious foods for health and wellness.

Staying my course over the past few years and building a disciplined exercise plan into my life has taken work and commitment to not give up, give in, or sell myself out. I’ve stomped down excuses more time than I can count. Each time I’ve done that it’s built my confidence that I really could do it, and be successful at it.

And then along the way, my commitment to myself, and sharing what I was doing actually has encouraged others to get out and get moving and change their lives.

What an awesome thing to be born out of my own personal struggles… empowering others… is there a better reward ?

What is your perspective? Have you ever struggled in either direction ? To much or not enough? How do you view your exercise regime?

My Experience With The Paleo Movement

Hey boys and girls =)

Happy Monday! Did you have a good weekend? Speaking of such, I read a humorous article, ( while I was off relaxing) that is driving todays post.

It got me to thinking I’d share my experience with the whole Paleo movement. Yes, that’s what the article was on and her thoughts about it… so funny… but best read while you’re not eating or drinking 😉

But first, the weekend. I did a quick little field trip up to The Woodlands and while there decided to go check out their not so little mall. Lots to see and do… lot’s to buy if you’re in the mood. I was such a good girl and only came back with this fun little denim jacket that I can hardly wait for fall to break it out.

The bonus? it was only 12.00 on the clearance rack. Score.

Add some jeans, a tank, and Converse, and it will be perfect for my lazy rocker chick look kinda days 😉 Fashion… my other hobby 😉

20150608_114221 — This jacket…. yeah I’m fully aware it’s loaded with holes…. I love fun clothes =)

Now on with the show….

I do get asked if I know things about certain trending “diets” or food plans. I like it when I do and I can share my insights and hopefully that guides the person making that choice.

A few years ago I was invited to be a part of a local fitness challenge. I was excited ’cause for 90 days in the challenge we would do Crossfit so I’d have a new experience to add to my list. On that topic, in brief, I did enjoy it, I learned how to take things home and put my own “WOD” (work out of the day) together. I learned how to handle weights more, and a lot of them. I learned that my glutes really let me know they were there the day I back squatted over 200 lbs…several times 😉

I met some cool people, made a friend that I still have a close friendship with, oh, and I was doing this while I was also a couple months out from my third half marathon… extra calorie burn 😉

Did I continue ? No. I found it to be very pricey especially since I’m a pretty self motivated person who could go back to her routine and add what she had learned into it. I couldn’t justify the $$$.

Part of the fitness challenge that they had given us a heads up on, was in our last 30 days everyone would participate in this “whole 30/paleo” eating plan. We would weigh in and have body fat assessed and then do it at the end to check our losses.

Ok… I wasn’t crazy about what was coming… all the “Not haves” associated with it. But hey, I’m a team player, I had signed on for this, and figured I could do anything for 30 days. And as usual, I looked at it as a learning experience.

The day came, we did our weigh-ins, got our numbers and were given a list of “no” foods.

It was huge. It was daunting. I thought… “omg I’m gonna starve”

If you don’t know, major food groups are left out. No dairy products, no grains/pasta/rice/breads/bagels, no legumes, beans, peas, no sugars etc.

You do get unlimited veggies, meat, (bacon is heavily promoted?) some fruit, nuts and oils.

In my opinion, after a few days, this isn’t a lot.

I traveled with my own “natural” trail mix of raw almonds/cashews and some craisins thrown in (to ward off starvation)

I missed my Greek yogurts.

Yeah and I did mention I was also half marathon training….one day out on a 7 mile run I felt so fuzzy and light headed I wondered if I’d be able to make it home. It was later suggested to me to eat a sweet potato before I ran. I’m not sure what my daily caloric intake was, but between Crossfit, running, and greatly reduced dietary options, let’s say, it was easy to drop a few pounds.

I remember at one point walking in my pantry and thinking… ” I cannot have the majority of what’s in here” 😦

Ok so I’ll cut to the chase and give you my “pros/cons” on this food movement.

At the end of 30 days I had lost 9 lbs and dropped 2% body fat. On an already lean physique, I was definitely a well cut athlete.

I already enjoyed veggies but when they are what you can eat wheelbarrow loads of, you learn to eat them at ALL meals, and snacks (to prevent total death and starvation) This definitely carried over with me and it’s something I still do…. I eat tons of veggies and that’s not a bad thing. It taught me how to implement that into my daily nutritional plan.

I did learn, some foods, I didn’t miss. Some carb foods left me feeling bloated and I realized I felt better and it definitely kept my tummy flatter.

Abs truly are made by what and how you eat. A diet high in veggies, fruits and lean protein will help drop body fat revealing them more. When I want to really have them look more defined… I stay away from most breads/pastas etc.

I did do a new PR with my half marathon, but was that from my increased running training? Crossfit? Less body to haul down the road? A combination of all? Not sure….

The not so positive …

I don’t ever think entire food groups should be eliminated from your daily food plan unless you have health reasons to do so. It’s never cool to follow “a trend” ’cause someone tells you to do something. Women need calcium and in my opinion to toss dairy, is foolishness. Yes, you can get calcium from certain foods, but most probably won’t eat like that.

It’s all a bit cultic and has a high following…something which I couldn’t get completely comfy with.

Pricey: they encourage buying grass fed beef, butter, bacon etc. I still have a house payment so I had to make do with other fed beef and butter.

What defines Paleo is as broad and changing as the sunset at night. Some think one thing, others another. What’s the reality ?

Baking… I attempted Paleo “baking”. Sorry, nothing compares to a real cookie made with flour, sugar and other tasty ingredients. I grew up on total made from scratch baked goods so this was a super hard sell for me. My take? If I make real cookies and have a couple, I will really be ok. Even with Paleo “cookies” anything eaten in excess has calories and will contribute to weigh gain.

It puts you into this rigid diet category which, as you know, I’m not down for.

I didn’t understand the “eat in the Paleo way” then go have a day of “back to old eating” for fun…like why ? if the new way is awesome, why go back to pizza and beer ?

I do have concerns with the “eat lots of butter and bacon” thing that’s promoted.

Overall, what I took away was, I can handle a lot of weight(lifting) and I know what to do with it. I can do without some foods and its ok, especially if I feel better. An over load of veggies has tons of good benefits so that’s a big win. Maintaining a diet that is high in fruits, veggies, lean protein and healthy carbs is a good way for me to cut body fat, stay lean and feel good and energetic. Some sugar in moderation won’t send me off the edge. Coffee should never have butter in it.

So to each their own. I know there are huge supporters of the movement. I tried it, made my own educated decision on it, and have found a happy medium.

That’s what it’s about friends, right? A happy place we can sustain, be healthy, not starve, and live our lives to the fullest.

So tell me… have you ever tried out or participated in the Paleo movement ? What are your thoughts ?

Running On Food

Hello World!

So after nearly being washed away for what seems like eternity in the great and awesome state of Texas, it’s a wonderful treat to have some sunny days showing up in our lives.

I want to be out in it…. like a large lizard…. laying on a rock…. basking in it…

Nothing wrong with that, is there ? 😉

Actually, my version of digging the sunshine and drinking it all in looks more like this….

20150529_143750 — A little Mustang mischief going down… what a fun way to enjoy a long over due sunny day =)

Suffice it to say, after more rain falling on us than we have seen in years, and weeks of grey skies, there’s a new appreciation going around for some sunshine…..Happy dance that this weeks forecast offers up lots of the beautiful stuff……

Now on with the show…..

I was having a convo with a friend the other day in regards to how many calories swimming burned in comparison to running.

I was pretty confident that running was the top calorie torcher over other cardio activities .

On average and keeping it simple running gets you about 100 calories per mile.

Swimming is based on an hour time period and varies. A 130 lb person swimming free style in that hour can burn 590 calories swimming fast, 413 swimming slower.

Obviously in running some will be able to run more miles in that time, thus burning more calories. It’s a good ballpark estimate. I just love everything running does for me besides burning a few calories.

Ok, I don’t know about you, but I know I can definitely run for an hour, not sure on the swimming for an hour 😉 it might be on my future list to be able to do that……

As my running “career” progressed and my miles increased one of the recurring comments I get is…. “oh, you can probably eat anything you want!”

Perhaps that’s true. The implication is in some ways, I can eat whatever random foods I want, I guess maybe I could, but I don’t .

I’ve never been one of those runners who “run to eat” or “run for desserts” or “run for beer/wine” … maybe I’m a weirdo…

I guess ’cause my running was born out of my quest for getting fit and losing weight that I never understood WHY I’d put myself through that intense workout to only come home and fuel my body with crappy foods.. It seemed so ….counterproductive.

Maybe it’s good that I trained myself in that way ’cause even after marathons and crazy stupid long runs, when hunger hits, I try and take in good foods in modest servings.

Not to mention my food intake on any given day is determined by what my training is for that day. Obviously, a 4 mile run will require less fuel and calories than when I run 20 miles.

So I guess as respect to my body I try and offer it healthy goodies pretty much all the time. Getting into that habit makes it a part of your permanent lifestyle change.

However, this is one complaint I hear from new runners who might be looking to drop a few pounds. “I’m running… but I’m just not losing weight”

Let’s consider if you run 3 miles ( and that’s running 3 miles) that you’ve burned the average 100 calories per mile. This is simple math so I can help you out here 😉 you’ve burned around 300 calories.

But, what if you stop at your fav coffee shop on the way home and grab a grande Carmel Macchiato treat… or whatever similar floats your boat ? The grande size is 304 calories…. you’ve just negated your calorie burn from your run.

I’m not saying you haven’t done something positive for your body, I’m saying if you want to lose weight it’s important to understand that running is a great fat burner, but you need to be aware of the foods you consume and how they fit into your day in your quest to drop weight.

Adopting a healthy attitude about fueling your body no matter what sport or activity you pursue will help keep you strong and fit and help you reach your health goals.

What tips have worked for you losing weight and exercising ? Do you have a favorite after workout treat you enjoy ?